I was reading a guest post on Lauren's Team Giles blog yesterday by Jessica at Racing to Thirty and was really inspired by how she pushed herself to do those speed workouts and how it really paid off for her. So I thought that with the 3-miler I had on tap for Tuesday I would attempt to do the same. I warmed up for a mile and pushed for a mile and cooled down for another. It wasn't easy--I was definitely panting like a dog, but my overall pace for the "fast" mile was 10:35. I know that's a slow, easy run for more experienced runners, but I generally run an 11/11:30 minute mile, so it felt faster for me. Plus I was running a sub-10 pace for part of that mile, but I'm not sure how far (I really don't know how to use my Garmin. I just figured out last night I needed to push "lap" when I finished a mile so I could break my time down. Seriously, if anyone can give me any tips on how to use this thing--please do!)
My other two miles were kinda slow--the warm-up was something like 11:40 and the cooldown was like 11:50 with a bit of walking thrown into both of those miles. But I think I'll do it again! I have a tempo run on tap for Thursday (which will actually be Friday because my fiance is graduating from business school tomorrow so my whole day is pretty tied up).
Oh, and in other news, I did some biking on Monday night. Five miles up and down a bridge that is basically an ascent for a mile and a descent for a mile and then you turn around and come back. I run that bridge and honestly biking it was tougher. Too bad you can't coast uphill:)
I don't have my Garmin here with me at work (and yes...I'm reading your post while "working"), but there is a way to set your Garmin to automatically record each mile. I will look into it tonight and let you know. I have mine set up that way, but I figured it out through toying around with it because I don't do manuals - ha!
ReplyDeleteProps on the speed work. I'm still scared to do that, but mostly because I'm soooo ridiculously slow that I'm just thankful to get the distance down at this point. I figure next year is for speed work for me.
Congrats to your fiance - that is very exciting!!!
Good job! To improve your pace by over 30 seconds is a huge deal!!
ReplyDeleteWhich Garmin do you have? I have the 305 and have set it to autolap every mile. The manual does a pretty good job explaining how to set that up.
A treadmill workout that I've been wanting to try is this (you can adjust the speed intervals)
5 minutes: 5.5
4 minutes: 6
3 minutes: 6.5
2 minutes: 7
1 minute: 7.5
Repeat 2 times.
I guess it's like a mini-tempo run? ;)
Your Garmin should be able to show you your splits (e.g. the time for each mile. Usually Lap 1 means first mile, Lap 2 means second mile.)
ReplyDeleteWhat Garmin do you have? I have the 305.
I also have the 305. I should really stop acting like a guy and read the instructions it came with. If I can find them.
ReplyDelete